SEPTEMBER 2019
What's up Windy City!
That was a pretty solid summer! And yes, we know that -- technically -- there's still a little summer left. But, really...it's back to school, back to structure, back to the grind. We embrace it...and are looking forward to another great month here at Windy City. We've got a lot to look forward to... Coach Taylor's birthday, NEW Saturday schedule (with competitive fitness focused 11am class), a new monthly challenge, four (4) more Sunday Flow sessions with Coach Mike Costello, and... another AWESOME AOM that we're excited to feature. Lastly, we just want to say THANK YOU to all who came out for last Saturday's "Saved by the Barbell" workout and fundraiser. That was a good one!
Keep livin' BIG!
ANNOUNCEMENTS
- New Saturday Schedule
Starting this Saturday, Sept 7th. we will have a new class schedule.
8:00am Team WOD
9:30am Team WOD
10:00am Weightlifting Class
11:00am Competition Training Class
We are still open from 8a–12p on Saturdays! - 2 New Coaches...Welcome!
Along with the new Saturday schedule, you will see 2 new Saturday coaches—Mark Kreuger and Kelly Benfey. Swing by and give them a high five and a fist bump! Locker Promotion
Tired of lugging your stuff in a gym bag every day? If you've been eyeballing a locker, now's your chance to jump on a great deal... $60 paid in full for a full year. Regularly $7/mo. Talk to someone at the front desk for more details or shoot an email to chris@windycitycrossfit.com.Member WINs
One of our core beliefs at Windy City is to take small steps, celebrate each little victory and enjoy the process. In an effort to do just that, we would like to start celebrating member wins. If you have one, and you’d like to share, please email Chris (chris@windycitycrossfit.com)!
Dwight Reese: is back – WIN!
Pinkesh: First handstand walk – WIN!
Jim Devery: down 10lbs+ since starting with Windy City — WIN!
Shannon: First couple steps on a handstand walk — WIN!
Shay: Down 8lbs and consistently coming to class — WIN!
Kristen Carr: Down 19lbs since the start of summer and 4% BF — WIN!
Christian Lara: Had never done a 245lb back squat and last week he hit a 20 rep max 245lb back squat — WIN!
Desiree: Set a 500m row PR. 5 sec faster for a 1:48 — WIN!
Marisa E: 20lb 5RM deadlift PR! 95 to 115! — WIN!
Lori: Hit a new 5 RM deadlift PR, 250! — WIN!
Jake Kochis: First Tri ever — WIN!
Adrianne: First Tri as well — WIN!
Chris Lotz: Placed third in his age group in the Tri — WIN!
Pat Kelly: Back in the gym walking with a brace and a crutch 2 weeks after ACL surgery — WIN!
Hannah Conway: Completed the Double Brutal, and will attempt the Triple again in 2021 to become the first woman to ever complete the Triple Brutal — WIN!
Nice work everyone... keep up the good work!CrossFit Open: October 10 -- November 11
Are you ready? It's back...again...for the second time in 2019. The 2019 Reebok CrossFit Games Open is only a few weeks away...and it’s the largest fitness competition on Earth. Join athletes from all around the world, and push yourself further than you ever thought possible over a five-week period. Challenges, PRs and the unknown await. Learn more and sign up here.Sunday Flow Class
Come join Coach Mike Costello as he combines quadrupedal and ground-based movement with elements from various gymnastic, bodyweight and flexibility / mobility training disciplines to create a fun and challenging workout with BIG emphasis on fluid, quality movement.
Sundays at 10am (8th, 15th, 22nd, and 29th)Coach Taylor's Birthday
Come celebrate Taylor's birthday this Friday (Sept. 6) after the last class at 6:30pm. Pizza is her all time favorite. So a group will meet at Coalfire on Southport. Everyone is invited to swing by! Just a casual hangout with the Windy City family and the best food known to man.September Challenge: Max Bar Hang
Last week, we installed brand new pullup bars so let's put em to use! This month's challenge is the “Will to Live” Challenge—bar hang for time. Get your grip ready and we'll see you at the racks. See the results of last month's challenge here.Refer a Friend. You get $100. They get $100.
Remember the first day you stepped into Windy City? Were you nervous? Excited? Maybe a little of both? You made a big decision that day to live a better life and be the person you were meant to be. How great would it feel if you could help someone you love to make a big change in their life too? Refer a friend to Windy City today and you'll BOTH get $100 off your memberships! Refer a friend
ATHLETE OF THE MONTH
Liz Cole
Liz is a great example of how to live life to the fullest, each and every day. An improv instructor, a runner, a lifter, and a new mom, she has found solace in training at WCSC, whether the motivation is there or not. As she says, "Motivation is fleeting. I wouldn't need motivation to brush my teeth, so why should I need it to exercise?" Her commitment to being the best version of herself is why she was chosen as this month's athlete of the month. Congrats, Liz—and thanks for being an inspiration to us all!
STAFF FAVE FOUR
Here's a list of what we're loving and learning this month:
- Eloise: Thing I'm loving
Ristretto drink from Osmium—Such a solid shot, the best tasting pick-me-up, a small burst of caffeine taken best with an 88% dark chocolate piece. Minimalist and boujee AF. Taylor: Adventure I'm planning
Yosmite—A good friend is getting married out near Yosmite. I have always wanted to go my whole life. So now is the perfect chance!Esther: Shoes I'm wearing
Cole Haan slip on sneakers—They recently had a 40% off sale where a lot of their summer sneakers/sandals were a steal. I love things that are easy to throw on and go with my “real people” aka non gym clothes.Small Paul: Habit I'm trying
Spend less time connected to technology and read more. Do many people define their lives through social media and I believe that detracts from what is truly important.
ARTICLE OF THE MONTH
ROASTED CAULIFLOWER SOUP
via crossfit.com
INGREDIENTS:
½ tsp. ground cumin
1 tbsp. butter
1 tbsp. parsley
1 tbsp. pumpkin seeds
2 tbsp. cream
2 c. cauliflower
1 c. vegetable broth
2 tbsp. Parmesan cheese
GET IN GEAR
15% OFF THRU Sept. 20th
Prestige Labs Homemade Vanilla Ice Cream Protein Blend
Eat Protein...with each meal. Not always easy. Fact is, however... if you want to be leaner, stronger and healthier...protein is essential.
How so?
1. Supports our immune system
2. Synthesizes important hormones
3. Boosts our metabolism
4. Increases feel of satiety with meals
5. And… helps build and repair almost every tissue in our bodies…including muscles, tendons, ligaments, and bones.
More protein = better recovery, more muscle, less fat…and a strong, healthy body.
Some high protein recommendations...
Lean meat: beef, pork, wild game (Elk anyone?)
Poultry: chicken, turkey
Fish & seafood: shrimp, scallops, salmon, any white fish
Eggs
Cottage cheese…or greek yogurt
Protein powder
How much?
A simple—though not perfect—way to determine portions would be to use the hand method. Take a look at your palm. That’s a serving of protein. It’s not 100% accurate…but it’s a great place to start.
So, at every meal... choose a protein source an d eat about a palm’s worth. Your body will thank you
PROTEIN = GAINS!
$65 $55.25 available in the Windy City store thru Sept. 20th
Keep livin' BIG, my friend.